Nutrition for The Snow

If you can ‘self-cater’ in your accommodation it’s more work but there’s health benefits. Yes, there are times for hot chips and fast food but you feel better on the trip home if it hasn’t been ALL deep fried, battered, salty or carb-overload.

We teamed with two healthful catering experts, Emma from Emma’s nutrition and Sharlene from Your_HealthConcierge to give us meals ideas.

Healthful chilli bowl

Emma’s says “This recipe is a ‘Mexican style chilli, it’s healthy and can be pre-made and frozen for a snow trip. A bowl of chilli is comforting & filling, whilst giving the gut a whole range of rainbow coloured vegetables for our microbiota to thrive off”

Emma chooses lots of different vegetables chosen for colour & beneficial phytonutrients & texture (for healthy fibre). Watch Emma cook the recipe here. “In Chilli dishes I prefer vegetables that fall apart slightly when cooked (courgettes/zucchini) & others that hold their shape (carrots, peppers/capsicums). I also want some that taste a bit sweet. Parsnips are my favourite but you could also use sweet potato or pumpkin chunks.

Spices are also beneficial to gut microbes & each have their own set of phytonutrients. I’ve used smoked paprika, cinnamon, cumin & cayenne pepper. But you could change the cayenne pepper for dried chilli flakes/powder & the cinnamon for cloves”. Emma doesn’t compromise on the smoked paprika and feels it’s what gives the dish a whole wonderful dimension of flavour.

“I throw in cooked chickpeas & black beans, but you could swap these out for other legume/pulse, for example, red kidney beans. If your gut is sensitive to legumes, then I would swap to using canned lentils. These seem to be better tolerated. 
If you eat meat you could add mince to this dish at the point when you fry off the onions. I would suggest about 500g chicken, beef or lean lamb mince. However this is not necessary as it’s a really hearty Chilli dish without mince”. 

Chilli Recipe
Ingredients for 4 hungry people

1 large purple onion, peeled & roughly chopped
4 garlic cloves, peeled
3 tbs extra virgin olive oil
2 heaped tsp smoked paprika
2 heaped tsp cumin seeds or ground cumin
1 tsp ground cinnamon
½ -1 tsp chilli powder/flakes or ¼ tsp cayenne pepper (more or less depending on your taste)
1 long red chili, chopped (optional)Optional – 500g mince meat
2 lg parsnips, roughly chopped
2 lg carrots, roughly chopped 
1 large red pepper/capsicum, deseeded & roughly chopped
1 lg courgette/zucchini, roughly chopped
1 x 400g can tomatoes
1 cup cooked chickpeas
1 cup cooked black beans
2 big handfuls green leaves such as spinach, chopped kale, chard, silverbeet
To serve: cooked brown rice, this can be precooked by yourself or bought precooked sachets. Easy for transporting.

Optional toppings:
Natural yoghurt
Fresh cucumber, chopped
1 ripe avocado, peeled & chopped
Pumpkin seeds

How To Make:

  • Into a large pan add the onions, garlic, oil & spices. If using mince meat add at this point too, breaking up the meat so it’s not big chunks. Heat on medium for for a few minutes to warm the spices.
  • Add the rest of the vegetables except for the green leaves, plus the tomatoes & about ½ cup of water or broth/stock.
  • Mix everything together & pop a lid on. Leave the Chilli to cook on a medium/low heat for about 20-30 minutes, until the carrots & parsnips are just soft.
  • Add the beans/legumes & green leaves to warm.
  • Check the seasoning, add some salt. At this point you can let the whole dish cool and then freeze it. 
  • When serving, warm through thoroughly, and divide up into large serving bowls. Serve with some warmed brown rice & top with the suggested extras.

Soups are great to make (where you’re staying) because a large batch can be either lunch or dinner or both. Bring along a couple of sourdough loaves to mop up the leftovers.

Basic Chicken Soup

Sharlene says “You can add extra carrots and celery, I often add broccoli and cauliflower, depending on what’s in the fridge and how fussy the kids

500g of free range chicken wings
1.5 litres of filtered water
2 carrots (one whole and one diced)
1 grated zucchini
1 onion cut in half
2 garlic cloves chopped or  bruised only
4 sticks celery (2 whole and diced)
1.2 cup of millet (or chosen grain)
1 bay leaf
1 potato cut in half
chicken stock cubes

Add water to pot, add chicken , 1 carrot and 2 celery sticks, onion,
garlic, bay leaf, potato, peppercorns and stock cubes.

  1. Bring to the boil then simmer for 40 mins or until chicken wings are
    cooked through.
  2. Remove chicken wings and veggies, bay leaves and peppercorns.
    Allow chicken to cool and take meat off the bones and put the meat back in the pot.
  3. Chop up remaining carrots and celery, grated zucchini and millet add
    to the pot, bring to the boil then simmer for another half hour.

Throw in some fresh parsley  before serving if you prefer.

” I hate wasting food so I chop up leftover veggies and throw them in
the pot but some people don’t like veggies that get mushy”. She adds, “if you want more meat add more wings at the start or thinly slice chicken
thighs and add to the pot at the stage when you put the wing meat in”.

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